Macronutrients..
lausparks542
Posts: 17 Member
Hi..
My name is Laura..
Sorry for my bad english..
Today I started my premium account..
I need some help please with my macronutrients..
I have 25 years..
I 'm endomorph, I workout 5 days of week
I want to know what percentage of macronutrients should I eat to lower my body fat and how many calories you need a day exactly..
My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in..
I do not see results with diet I have now..
I want to define my body but I still have body fat..
Thank you very much..
My name is Laura..
Sorry for my bad english..
Today I started my premium account..
I need some help please with my macronutrients..
I have 25 years..
I 'm endomorph, I workout 5 days of week
I want to know what percentage of macronutrients should I eat to lower my body fat and how many calories you need a day exactly..
My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in..
I do not see results with diet I have now..
I want to define my body but I still have body fat..
Thank you very much..
0
Replies
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lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.1 -
It sounds like you're trying to change your body composition, not lose weight. What kind of exercise are you doing? steady state cardio? Intervals? weight training?0
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lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.2 -
lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
I am with them. What you need to do is eat at maintenance and start doing resistance training. What you're looking for won't happen with further weight loss. If you lose more weight, you still will not look defined.0 -
lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf0 -
You don't need to lose any more weight.
To firm up exercise is best way to go, a combination of cardio and strength training.
0 -
lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
Thank you very much for answer..
I do not want to lose weight..
I want gain muscle mass..0 -
It sounds like you're trying to change your body composition, not lose weight. What kind of exercise are you doing? steady state cardio? Intervals? weight training?
Yes..
I want to change my body composition..
Weight training three times a week..
Cardio 5 days..
You can me recommend a routine please..
I want a fitness body..0 -
lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
I am with them. What you need to do is eat at maintenance and start doing resistance training. What you're looking for won't happen with further weight loss. If you lose more weight, you still will not look defined.
Thank you very much for answer..
I do not want to lose weight..
I want gain muscle mass..
You can me recommend a routine please..
I want a fitness body..0 -
sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?0 -
RunRutheeRun wrote: »You don't need to lose any more weight.
To firm up exercise is best way to go, a combination of cardio and strength training.
Thank you very much for answer..
You can me recommend a routine please..0 -
lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
Thank you very much for answer..0 -
lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need. I used 1575 for easy math as 315x5=1575.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein. I'm assuming 1200 is baseline before exercise calories. Also, if you are trying to maintain weight then eat the exercise calories MFP gives you when you input your cardio exercise.0 -
..0
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sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?0 -
lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
You have to change your setting to maintain weight on mfp. 1200 is for weight loss.
I think your English is great, by the way.0 -
lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
That sounds low to about right using NEAT but make sure you eat back your exercise calories that MFP adds when you enter cardio exercises. I calculated it using tdeecalculator.net and came up with 1,352 assuming no exercise at all.0 -
lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women0 -
KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.0 -
sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE
She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for. I think that 1600 would be keeping it on a low end for sure.
0 -
KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for.
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.0 -
sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
I get about 1500 from a TDEE calculator assuming she is sedentary in daily life. (That's likely not the case, of course, although we need more information.)
Her BMR is over 1200 (based on the estimate in the calculator I used), and NEAT is typically 1.2xBMR for sedentary and 1.5xBMR for lightly active. It's not simply BMR.0 -
sunnybeaches105 wrote: »KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for.
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.
Well yes, I was just trying to simplify by just saying total daily calorie intake (exercise calories included). I think we're saying the same thing in different way
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KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for.
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.
Well yes, I was just trying to simplify by just saying total daily calorie intake (exercise calories included). I think we're saying the same thing in different way
Which will likely confuse unless you state what calculator is being used. Which is why I asked.
OP - if MFP gives you 1200 calories when you type in your information and choose "maintenance" it should be fine. MFP's calculations assume you will also eat additional calories to cover your daily exercise. Those calories will automatically be added by MFP when you enter your cardio.
The TDEE calculators (not on MFP) that we have been discussing give you a total number and that's all you eat.
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Oops. Ignore.0
-
Ok...so like this, @lausparks542 try this:
Put your goal to maintenance - eat that, PLUS your exercise calories! It's crucial to eat enough to build muscles...you can't do it while eating at a deficit. I once again recommend 5x5 stronglifts for women.0 -
KorvapuustiPossu wrote: »Ok...so like this, @lausparks542 try this:
Put your goal to maintenance - eat that, PLUS your exercise calories! It's crucial to eat enough to build muscles...you can't do it while eating at a deficit. I once again recommend 5x5 stronglifts for women.
This.0 -
lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
You have to change your setting to maintain weight on mfp. 1200 is for weight loss.
I think your English is great, by the way.
Thank you very much for answer..
I am learning..0 -
KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
Thank you very much for the reply..
I am new at this..
What percentage of macronutrients you recommend me?0 -
lemurcat12 wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
I get about 1500 from a TDEE calculator assuming she is sedentary in daily life. (That's likely not the case, of course, although we need more information.)
Her BMR is over 1200 (based on the estimate in the calculator I used), and NEAT is typically 1.2xBMR for sedentary and 1.5xBMR for lightly active. It's not simply BMR.
Thank you very much for the reply..
What information do you need? 0
This discussion has been closed.
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